Access Physical Therapy & Wellness: October 2015

Thursday, October 29, 2015

Plica Syndrome

Plica syndrome (also commonly referred to as synovial plica syndrome) is a condition which occurs when the tissue of the inner lining of the knee joint becomes irritated. Synovial is a type of tissue surrounding a joint and is a normal structure found in many knees. However, the synovial plica are more prominent in some people depending on how much they shrunk during fetal development. For some, larger plica syndrome can be more prone to irritation, usually due to repetitive friction. The more irritated the knee gets, the larger the plica tissue grows, resulting in pain.

The effects of plica syndrome cause tenderness and pain in the front of the knee and on the side of the knee cap. There is a “catching” or “snapping” sensation that is associated with the diagnosis of plica syndrome when bending the knee. The synovial tissue is there to help make the normal fluid that lubricates the joint. The normal movement of the knee becomes affected when the tissue becomes irritated. After this point, the more the knee is used for activities, the thicker the tissue grows and the more pain that is experienced.

Luckily, plica syndrome is not usually a serious condition. The recommended treatment for the plica is simply rest. Staying off the knee and not participating in any serious physical activity allows the inflammation to subside. On top of rest, ice and anti-inflammatory medications are usually helpful in aiding a speedy recovery. In serious cases, injection of cortisone or even surgery might be required.

If plica syndrome becomes a reoccurring problem, physical therapy should be considered before surgery. Physical therapy can be utilized to stretch and strengthen muscles and soft tissues around the knee. Programs are usually initiated that include timed ice application, iontophoresis, and ultrasound and controlled exercises are a great way to learn safe ways to move your body in order to keep your knees healthy. Your physical therapist will also develop an individualized routine with you to improve muscular strength and reduce irritation.

We feel like we have the best physical therapists around. Did you know you don't need a referral to get help from a Physical Therapist? Direct access is available for you, please call us and set up an evaluation so we can help get you back on your feet. In Orange County we offer Physical Therapy in Chester, Goshen, Monroe, Port Jervis, and Montgomery. Westchester County has Physical Therapy in Armonk, Bedford, and Hawthorne. In Ulster County we offer Physical Therapy in Wallkill, while in Sullivan County you can get Physical Therapy in Liberty. To round out our 12 locations in New York, those living in Rockland County can go to Physical Therapy in New City as well as Pomona. If you happen to live in PA, we also have Physical Therapy in Milford and Dingmans Ferry of Pike County. Give us a call today!

- See more at: http://accessptw.com/blog/Plica-Syndrome~1718.html#sthash.nyX8x0sv.dpuf

Torn Meniscus

A torn meniscus is a serious injury occurring frequently in athletes and even more frequently in those over the age of 65. The tear is caused by a sharp, sudden twisting movement at the knee joint. Even though a meniscus tear can be extremely painful, there are many options other than surgery depending on the nature of the tear.

The meniscus usually refers to the cartilage in the knee joint located between the femur and tibia bones. When a sudden twist, abrupt stop of motion, or deep squatting occurs at the knee joint, a tear might occur. Depending on the location of the tear, the body may be unable to repair itself. As your body ages, blood circulation at the knee begins to decrease as well as the increase of degeneration. Almost half of all people over 65 have a torn meniscus to some degree, but for many there are no symptoms. If you are experiencing symptoms, it is extremely important you take action before they get worse.

If you are still able to walk and your knee isn’t “locking up”, physical therapy, rest and R.I.C.E. (Rest, Ice, Compression, and Elevation) may be your solution. Before you attempt any exercises or strained movements, it is imperative that you visit your doctor or physical therapist. A doctor will most likely refer you to physical therapy in order to prevent the meniscus tear from worsening.

A physical therapist will be able to access your injury and work with you through personalized exercise and movement routine. This program will allow your knee to be rehabilitated properly and safely. The physical therapist will provide you with exercises to do at home to help ease your pain as well as help keep your progress going. In addition, the physical therapist will teach you safe movement practices that will help prevent this injury from occurring again in the future.

For many, however, surgery is necessary to repair the damage to the meniscus. During the rehabilitation process, physical therapy will be just as integral to rebuilding motion as well as lifestyle training to avoid re-injury in the future.

- See more at: http://accessptw.com/blog/Torn-Meniscus~1714.html#sthash.0KMVtInc.dpuf

Sunday, October 25, 2015

National Physical Therapy Month 2015

October is National Physical Therapy Month! This time of the year is the perfect opportunity to thank the physical therapists in our lives that have helped us increase both mobility and quality of life. It is also the perfect time to raise awareness to the importance of physical therapy for rehabilitation and wellness in our communities.

Physical therapy is a practice that existed for many centuries before becoming a formalized medical speciality in the early twentieth century. Physical therapy changes the lives of millions of Americans each year by providing one-on-one care for those with traumatic injuries and bodily conditions, including arthritis, chronic headaches and others. Physical therapists utilize methods such as therapeutic exercises, electrotherapy, massage, and mobilization in order to help their patients with pain management as well as ensuring safe mobility.

A physical therapist will examine the condition of each patient by injury and lifestyle factors in order to provide a personalized routine. He or she will then implement this routine with the patient as well as provide them with at-home exercises in order to continue progress outside of the office. Combined with at-home and in-office exercises, patients notice a positive change in their pain management and mobility. Avoiding painful surgery is as simple as continued practice of these exercises for many.

Physical therapy can be beneficial if you or someone you know as it can help ease chronic pain, improve range of motion, and prevent future injuries. A physical therapist will teach you proper movement in order to avoid any further damage.

How Physical Therapy Can Help Arthritis

Arthritis is a condition involving the inflammation of the joints which affects millions of people on a day-to-day basis. This uncomfortable and painful disease unfortunately has no cure, but can be made more manageable through specific treatments.

Physical therapy is a popular method for pain reduction. A physical therapist will work with you based on the extent of your arthritis, your level of pain or stiffness, and your work and lifestyle in order to provide a personalized movement plan.

It is important that you seek the advice of a certified medical professional before starting an exercise program. Due to the nature of joint inflammation, a self-prescribed program can cause the inflammation to get worse and in effect cause even more pain.

A physical therapist will perform exercises and activities during your session that will reduce discomfort caused by joint inflammation. He or she will also provide you with specific exercises helping you continue your progress at home. It is important to follow your physical therapist’s advice and treatment plan as you will get maximum results by repeating the movements as directed.

Based on the information you give your physical therapist regarding your work and home environment, he or she can also provide you with recommendations that will improve your quality of life, such as specific pillows and chairs, that can hopefully reduce the number of flare ups.

A physical therapist can also help guide you through making the safest movements for your specific joint conditions. Activities such as walking, bending, and sitting, if done incorrectly, can cause even more pain.

Although it is unfortunate that arthritis has no cure, taking the steps towards pain management can have a huge effect on your day to day activities. By working with a physical therapist, you will increase your range of motion, reduce stiffness and pain, and increase your quality of life!

We feel like we have the best physical therapists around. Did you know you don't need a referral to get help from a Physical Therapist? Direct access is available for you, please call us and set up an evaluation so we can help get you back on your feet. In Orange County we offer Physical Therapy in Chester, Goshen, Monroe, Port Jervis, and Montgomery. Westchester County has Physical Therapy in Armonk, Bedford, and Hawthorne. In Ulster County, we offer Physical Therapy in Wallkill, while in Sullivan County you can get Physical Therapy in Liberty. To round out our 12 locations in New York, those living in Rockland County can go to Physical Therapy in New City as well as Pomona. If you happen to live in PA, we also have Physical Therapy in Milford and Dingmans Ferry of Pike County. Give us a call today!

Thursday, October 15, 2015

Resistance Training to Increase Endurance

When some people think of the word endurance in fitness, they tend to think of longer cardio sessions. Although that may be true, forgetting to utilize strength resistance training to build endurance can be a costly mistake.

In order to build up your endurance, you need strong, efficient muscles to keep your body going. If you are attempting to complete a 5k or a cycling race, you will need your leg muscles to be in shape in order to get to the finish line.

Proper nutrition is an important component to helping build up your endurance during the training process. Although complex carbohydrates both the night before and the morning of are crucial to keep you going during race day, protein is just as important during the prior weeks. Protein will help you continuously build muscle as you challenge your body through strength training.

As you train, incorporating cardio and strength training is an integral part of your daily fitness routine. HIIT (High Intensity Interval Training) is excellent for both muscle strength and muscle endurance. As you work your heart increase your muscle mass, you will consume oxygen more efficiently, leading to increased endurance.

When you do the strength training portion of your workout, you will want to do higher repetitions in your sets if endurance is your goal. You will want to make sure to select the highest weight you can successfully complete. Also, you should take shorter rests between sets when looking to build your endurance.

It is important for continued muscle growth to not get stuck in a rut in your routine. Whether you want to do a different workout each day, or change your daily routine twice a month, switching it up will give you optimal results.

Form is key no matter if you are beginning your fitness journey or at your fitness peak. If you are unsure about how to complete an exercise successfully, it is important to seek the help of a professional. If you are looking to build endurance, you will want to make sure you are completing exercises safely and effectively. Personal trainers can be great, but many don’t have the proper certifications necessary to provide a safe routine. A physical therapist will help provide you with a safe personalized exercise routine that will help you complete your fitness goals.

Combating Friction Blisters

Friction blisters remain the most common foot injury among athletes and non-athletes alike. Ironically, they also seem to be the least understood. A blister is formed by friction causing the top two layers of skin to rub together. The layers separate, and the space between fills with fluid—on the outside, it looks like a bubble. There are a lot of myths surrounding the prevention of blisters passed between doctors, coaches, trainers, and athletes, from dusting the foot with baby powder to stuffing a wad of lamb’s wool into your shoe. However, these tactics may not be as helpful as we’ve been lead to believe.

Protective cushioning agents such as moleskin, lamb’s wool, or specialized gel inserts can help minimize the friction needed to create a blister. However, these often wear out over time and could be rendered ineffective by a lot of vigorous activity. Athletic and medical tape seem to have the same problem. Technically, these methods do work, but if you’re going to be active for a long period of time, they may not be the best choice.

Lubricating agents are extremely popular, but they should only be used for shorter bursts of activity. Studies have shown that lubricants such as petroleum jelly will initially reduce friction, but over time will get absorbed by the skin and can actually increase the chance of blisters by up to 30%.

The best way to prevent blisters is by investing in proper footwear. The fit of your shoe is only part of the equation—finding the perfect fit can help you combat both friction blisters, muscle aches, foot injuries, and leg and back injuries. Your socks are just as important. Cotton socks are a big no-no as they absorb sweat, and due to the increased moisture, wind up causing blisters. Nylon socks or socks made from wicking fabrics are the best solutions. You can also double up on socks if one pair just doesn’t seem to be cutting it (just make sure you take this into consideration when fitting shoes!).

If you do wind up with a blister, even after all the preventive measures you’ve taken, remember not to pop the top! This can increase your chance of infection. Instead, take a sterilized needle and poke it into the side in several spots. Be sure to rub on some antibiotic ointment when you’re done and cover the blister with gauze or a band-aid to protect it.

Tommy John Surgery

In 1974, a devastating elbow injury nearly tore Los Angeles Dodgers pitcher Thomas Edward John Jr.’s career from beneath his feet. He damaged his ulnar collateral ligament, or UCL, and feared his career may be over, or at least before he met team physician Dr. Frank Jobe. Dr. Jobe came up with an idea to borrow a tendon from John’s forearm and lace it through holes drilled in his ulna and humerus bones in order to provide support. The procedure’s intent was merely to relieve John’s pain and allow him to return to normal function—Jobe only gave the pitcher a 1 in 100 chance of returning to the game.

Luckily for Tommy John, the odds were in his favor. He returned to the Dodgers in 1976 after taking a full season off for rehabilitation. He continued to play professionally until 1989, and earned himself an impressive 164 wins.

The surgery Dr. Jobe performed now bears Tommy John’s name. It was revolutionary at its conception, but has become commonplace today. Complications are only found in 5-20% of cases and typically involves damage to ulnar nerve, which is often moved during surgery to prevent pain due to scar tissue pressing against it. Any complication is typically minor and very rarely is additional corrective surgery required.

Like Tommy John, most players undergoing this surgery are out of commission for at least a year due to the lengthy rehabilitation process. An immobilizing splint is worn for up to ten days after surgery, and is soon replaced with a range-of-motion brace that reminds the patient to mind their limits as they begin to regain motion in the injured joint.

Patients are carefully monitored after the procedure. They are advised to avoid rigorous activity that may irritate their elbow and are guided through exercises to strengthen not only their affected elbow, but also their shoulder and their entire arm. Patients are only allowed to begin tossing a ball 4 to 5 months after their operation, and are usually not allowed back on the field until 9 months have passed.

With the innovative surgery that Dr. Jobe brought to the game of baseball along with hard work from the athlete and their physical therapist many pitchers today are able to get back in the game performing at the top level they are accustomed to.

- See more at: http://accessptw.com/blog/Tommy-John-Surgery~1644.html#sthash.XL4JXaHr.dpuf

Posture Related Problems and How to Prevent Them

Stop what you’re doing! Straighten your back, press your shoulders down, and put your feet flat on the floor. Do you feel a difference?

The digital age has us constantly hunched over keyboards, slumped over tablets, and bent at computers for nearly 10 to 15 hours a day at work, school, and home. We seem to have forgotten all those warnings of, “Don’t slump or you’ll get your grandmother’s hump!” over the years (although you can surely still hear echoes of your mother’s voice reminding you for the umpteenth time to sit up straight). These days, 85% of Americans have experienced or will experience back or neck pain in their lives. A great deal of back, neck, and even shoulder pain can be attributed to poor posture. In fact, the second most common reason for doctor’s visits is back pain.

In addition to leading largely sedentary lifestyles, we are also carrying heavier backpacks, purses, and briefcases and performing long hours of largely repetitive work. All of these factors contribute to the poor posture plaguing our nation.

So how can you put an end to the madness? The most important thing to remember is to pay attention to your body. You can feel when your straight back curves into a slouch. The minute your muscles start to give way to improper posture, it’s time to get on your feet. A few minutes standing, walking, or stretching will give your back the break it sorely needs.

Investing in a foot rest to tuck under your desk could help you sit more comfortably at the office. You could even tote along a small pillow or towel to cushion your office chair or car seat with.

Another preventative measure is to make sure any computer you use is set up in a way that minimizes neck strain. Position your home and work computer screens according to your natural resting eye level. You shouldn’t have to crane your neck up or down to get a good look at your screen.

Be sure to exercise regularly. Physical activity practiced in the proper way promotes good posture. You should also make sure to wear comfortable, supportive footwear. Women shouldn’t make a habit of wearing high heels to the office as these throw off your natural center of gravity. The added height can really do some damage to your spine!

All in all, it’s important to listen to your body in order to ensure you are pain-free.

- See more at: http://accessptw.com/blog/Posture-Related-Problems-and-How-to-Prevent-Them~1640.html#sthash.LVwq2nR5.dpuf

Wednesday, October 14, 2015

Posterior Cruciate Ligament Injury Treatment and Management

You banged your knee at the last big game. Not a problem, right? Sure, it’s a little sore, but it’s nothing you can’t deal with. You try to go on with your normal routine, but there’s a problem. The soreness doesn’t let up. Resting and applying ice packs doesn’t stop the swelling around the joint from coming back. Your knee starts to feel wobbly and unstable. You don’t understand why the pain keeps getting worse; the game was a week ago, and now it’s hard to walk.

The problem most likely lies in your PCL, or posterior cruciate ligament. This is the ligament that runs along the back of your knee and prevents your tibia from moving back too far.

Injuries to the PCL are different from injuries to the ACL. Unlike the ACL, you won’t feel or hear a pop when the PCL is injured, and PCL injuries are more often than not written off as minor issues. If a PCL injury goes untreated, it can lead to osteoarthritis of the knee, and many people have not sought treatment because they believed it would heal itself with some rest and relaxation.

At home, you can treat a PCL injury by compressing your knee with ACE bandages or investing in a stabilizing knee brace for support, icing your knee for short periods of time (20 minute intervals often work best), elevating your knee whenever possible, and resting it as much as you can. You can also take over the counter pain relievers, such as Ibuprofen or Tylenol, to reduce swelling and ease the ever-present ache.

The exercise often recommended for those with knee injuries focuses less on the joint and more on the muscles around it. The stronger your supporting muscles are, the better equipped they are to stabilize your knee. A physical therapist may focus on your quad muscle when treating you for knee pain. Your therapist may also do some range of motion movement exercises with you.

If you catch your injury early and seek the proper treatment, you’ll be sure to be back on the field in no time!

Thursday, October 8, 2015

Health Benefits of a High Calcium Diet

We all know that calcium is important for bone health, but did you know it can also help prevent cancer and obesity? Calcium is of paramount importance to your overall health as it can protect cardiac muscles, prevents kidney stones, control blood pressure, and aid in the transportation of nutrients through the body.

99% of the calcium in your body resides in your bones and teeth, but it does a lot more than keep your bones strong and healthy. Studies have shown that calcium plays a big role in how fat is burned and stored. The more calcium in a given fat cell, the more fat it can burn, meaning that calcium can help you lose weight!

Calcium, in conjunction with vitamin D, can also help combat colon cancer by preventing the recurrence of polyps that can turn cancerous. It can also lower your risk of developing type 2 diabetes, cardiovascular disease, and hypertension. Calcium can be extremely beneficial to women; in addition to helping combat the grueling symptoms of premenstrual syndrome, it can help sufferers of polycystic ovarian syndrome get back on a normal cycle. Women aren’t the only ones who should be reaching for the milk! Calcium levels increase in sperm just before fertilization, which gives the sperm the energy it needs to penetrate the egg.

Any calcium lost throughout the day (via your hair, skin, sweat, etc.) needs to be replaced, and if you are not supplying enough replacement calcium with your diet, your body will resort to finding alternate sources. What does this mean? Since your bones are loaded with the mineral, your body will pull it straight from your bones in order to perform other tasks. This is why those with calcium deficiencies often have weaker bones. Other signs of calcium deficiency include muscle aches, sudden cramps, and gum disease.

What foods should you be eating to ensure proper calcium intake? While dairy products such as milk, yogurt, and cheese are certainly go-to’s, you can also get calcium by eating salmon, spinach, and tofu, or by drinking orange juice. Calcium supplements are also available in both chewable tablets and pill forms.

There are many important vitamins and minerals that you should be incorporating into your everyday life. Be sure to make calcium one of them!

Helpful Links

https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/

http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/calcium-supplements/art-20047097

www.cancer.gov

http://www.ncbi.nlm.nih.gov/

Getting Back into Shape After Childbirth

All moms know the little ones have a way of wreaking havoc on our bodies, but that baby fat doesn’t have to stick around forever!

The first step is to understand that losing weight will take time. It’s unrealistic, not to mention unhealthy, to jump into a high-intensity workout routine right after labor. It’s also dangerous to start cutting too many calories too quickly, especially if you are breastfeeding your newborn.

If you are breastfeeding, doctors recommend your caloric intake hover between 1,800 and 2,000 calories per day in order to provide yourself and your baby with a sufficient amount of nutrients. Even if you are not breastfeeding, your diet should be put on hold until your baby is at least six weeks old. Nine months of pregnancy is taxing on on your body, and you still need time to recover even if you maintained a well-balanced diet.

While you may need to hit pause on your diet for a little while longer, getting back into an exercise routine is very beneficial for postpartum moms. A daily walk around the block is great to get you moving, and nice weather can be a great bonding experience for you and your baby as you push his or her stroller around the neighborhood. Even something as simple as walking can be a great start for new mothers who are still sore after labor or a caesarean section!

Always remember to check with your doctor before beginning a new workout routine after labor. Ideally, a 20-30 minute cardio routine practiced 3-5 times a week can help you shed away those extra pounds and get your body back to normal.

Weight-training can also help you gain strength and boost your metabolism. You don’t even need to invest in dumbbells! A few lunges done while cradling your baby to your chest will work just as well and offer up a great bonding opportunity.

If you are eating right, exercising regularly, and listening to your doctor, you’ll have your pre-pregnancy body back before you know it!